200419

Sunday Team
No team due to Covid-19
Warm up
Quality amrap 10 min
20 Kettle bell RDLs
5 Push ups to downward dog
30 Flutter kicks
4+4 on each side of dynamic squat stretch*
15-15sec pigeon stretch
*https://www.youtube.com/watch?v=nMEASdm8k3A
*4 open up + 4 elbow up then switch leg
Then
3 rounds
5/3 Strict pull ups
20 Banded pull aparts
20 plate jumps

Metcon
5 rounds TC 50 min
800-600-400-200-100m run
20 Devils press 2×15/10kg*
20 Box jumps
Bar muscle ups
*Or alternating one dumbbell 22,5/15kg

L1: 10-8-6-4-2
L2: 4-3-2-1-1
L3: 1-1-1-1-1, low boxes
L4: Strict pull ups OR ring rows on some of the above rep schemes, 10/7kg DB or KB, low box step ups